Masiku awiri otsatirawa atha. Ndikubweretserani lipoti lachikhalidwe.
Tsiku lachinayi. Pulogalamu:
Kutacha: Kudumpha kangapo paphiripo - maulendo 11 mita 400. Mpumulo - 400 mita yosavuta kuthamanga.
Madzulo - kuwoloka 8 Km pa liwiro pafupifupi.
Tsiku lachisanu. Lachisanu. Pulogalamu:
Morning - Cross 1 ora 30 mphindi. Kubwezeretsa.
Madzulo - 10 km mayendedwe owoloka ndikuwonjezeka pang'onopang'ono.
Tsiku lachinayi. M'mawa. Ambiri amalumpha pamwamba pa phirilo.
Kwa nthawi yachiwiri sabata, ntchitoyi inali kumaliza kumaliza kulumpha. Ndalemba za phindu ndi kufunikira kwa zochitikazi mu lipoti langa loyamba: Lipoti loyamba
Nthawi ino ntchitoyi inali yofanana, kunali kofunikira kuchita kangapo kangapo. Ndiko kubwereza 11 kwamamita 400. Chodabwitsa, ntchitoyi idakhala yosavuta kuposa masiku awiri m'mbuyomu. Ndipo kuphedwa kwake kudakonzedwa bwino, ndipo kuthamanga kwa njira kudatsika ndi masekondi 6 pafupifupi. Nthawi yomweyo, miyendo yanga idali yopweteka nditamaliza kulimbitsa thupi kuja.
Monga kuziziritsa ndi kutentha - kuthamanga pang'onopang'ono kwa ma 2,5 km, ndi maulalo angapo otambasula mwendo.
Tsiku lachinayi. M'mawa. Cross 8 km pamtunda wamba.
Kuti "ndithamange" miyendo yanga ndikadumpha kambiri, ndidathamanga 8 km pamtunda wa mphindi 4 pa kilomita. Nyengo inali yowopsa, mphepo inali pafupifupi mphepo yamkuntho. M'derali, midzi ina idasiyidwa yopanda magetsi, pomwe mphepo idadula zingwe zamagetsi. Chifukwa chake, zinali zovuta kwambiri kuthamanga pakati pomwe mphepo imawomba kumaso. Kuthamanga, komwe sikuli kwakukulu kwa ine, kunali kovuta kwambiri.
Tsiku lachisanu. Kubwezeretsa kuthamanga kwa ola limodzi ndi theka.
Chipangizo chofunikira kwambiri chomwe ndimakonda. Cholinga cha kuthamanga uku ndikubwezeretsa kutengera tempo. Sindinatchule mwachangu kuthamanga, kuti ndisayese kuthamanga mwachangu, ndikungothamanga kutengera kutengeka. Maulendo apakati, ndikuganiza, anali pafupifupi 4.30 pa kilomita. Ndinkathamanga mosavuta, ngakhale kuti miyendo yanga inali yolemera. Pambuyo pa ola limodzi lokha lomwe adayamba kugwira ntchito mwachizolowezi.
Mtanda wobwezeretsawu uyenera kuphatikizidwa sabata iliyonse yophunzitsira, ngakhale mutaphunzitsa katatu pamlungu kapena 10. Sayenera kukhala ola limodzi ndi theka. Mphindi 40 zokwanira wina, mphindi 30 kwa wina.Chachikulu ndikuti simumangokhalira kuthamanga ndikungosewera. Kupuma sikuyenera kusochera, kugunda kwakanthawi kothamanga nthawi zambiri kumakhala kumenyedwa 120.
Madzulo. Kuyenda bwino 10 km ndi liwiro kuwonjezeka.
Chofunika cha mtanda ndikuthamanga, pang'onopang'ono kukulitsa liwiro.
Katundu wamtunduwu amakulolani kuti muzolowere thupi lanu kugwira ntchito momwe mungafunire poyambira kutopa. Ndiye kuti, pano, sindinakonzekere kuthamanga makilomita 10 aliwonse ndi liwiro la 3.20 lomwe ndikufunika, lomwe ndiyenera kupitiliza theka marathon pa manambala oyamba. Chifukwa chake, ndikuchulukirachulukira kwakumtunda kwa mtunda wamakilomita awiri kapena atatu omaliza, ndimafika pamayendedwe omwe ndimafunikira ndikugwiranso ntchito kale motsutsana ndi kutopa.
Chifukwa chake ndidayamba modekha. Pambuyo poyendetsa kilomita yoyamba mu 3.53. Kenako pang'onopang'ono adakulirakulira. Ndinathamanga kilometre eyiti mu 3.30, 9 ndi 10 mpaka 3.21.
Nthawi yonse 36.37. Kuthamanga kwapakati 3.40.
Mwa njira, zochitika zosangalatsa, m'malingaliro mwanga, ndi miyezo yothamanga pamtunda wa 10 km ndi theka marathon.
Miyezo yaying'ono ya theka lothamanga pakati pa amuna
| Onani | Maudindo, magulu | Achinyamata | |||||||||||
| MSMK | MC | CCM | Ine | II | III | Ine | II | III | |||||
| 21097,5 | 1:02.30 | 1:05.30 | 1:08.00 | 1:11.30 | 1:15.00 | 1:21.00 | |||||||
Miyezo yaying'ono ya theka lothamanga pakati pa akazi
| Onani | Maudindo, magulu | Achinyamata | |||||||||||
| MSMK | MC | CCM | Ine | II | III | Ine | II | III | |||||
| 21097,5 | 1:13.00 | 1:17.00 | 1:21.00 | 1:26.00 | 1:33.00 | 1:42.00 | |||||||
Kutulutsa koyenera kwa 10 km ikuyenda pakati pa amuna
| Onani | Maudindo, magulu | Achinyamata | |||||||||||
| MSMK | MC | CCM | Ine | II | III | Ine | II | III | |||||
| Makilomita 10 | – | – | – | 32:50,0 | 35:00,0 | 38:20,0 | – | – | – | ||||
Miyezo yaying'ono ya 10 km ikuyenda pakati pa akazi
| Onani | Maudindo, magulu | Achinyamata | |||||||||||
| MSMK | MC | CCM | Ine | II | III | Ine | II | III | |||||
| Makilomita 10 | – | – | – | 38:40,0 | 41:50,0 | 45:20,0 | – | – | – | ||||
36.37 pa 10 km ndiye gawo lachitatu la achikulire. Gulu lachiwiri la 10 km ndi 34.40. Kwa ine, manambalawa ndi okwanira. Pophunzitsa chilimwechi, ndidathamanga mphindi makumi atatu ndi mphindi 34. Ndipo kuthamanga 10 km kuchokera mphindi 37 sikovuta kwambiri.
Nthawi yomweyo, tiyeni tiwone miyezo ya theka lothamanga - gawo lachitatu ndi ola limodzi ndi mphindi 21. Kutulutsa kwachiwiri ndi ola 1 mphindi 15. Choyamba, kusiyana pakati pa maguluwa. Kachiwiri, kwa ine, kuthamanga 10 km mu 34.40 ndikosavuta kuposa kuthamanga theka mu ola limodzi ndi mphindi 15.
Ndikumvetsa kuti kutengera kuti munthu wakula bwino, kuthamanga kapena kupirira, zidzakhala zosavuta kuti akwaniritse muyeso womwewo patali. Koma zikuwoneka kwa ine kuti zotulutsidwazo sizofanana kwenikweni. Inemwini, malingaliro anga, ngakhale ndimakonda kupunzira malingaliro oti 10 km ndiyovuta kwambiri kuthamanga, titi, mphindi 36 kuposa theka lothamanga mu 1.17.
Tsiku lotsatira lakonzedwa kuti likhale tsiku lopumula, lomwe ndilofunikira mukamapanga pulogalamu iliyonse yamaphunziro.
Ndipo Lamlungu, kulimbikira kwambiri sabata yonse ndikumagwira ntchito kwakanthawi. Chifukwa chake, tsiku lopumula limachitika bwino musanachite masewera olimbitsa thupi ovuta kwambiri.
